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Muscle Therapy
Matt Hardy

Hamstrings, Strengthen to Lengthen

What are Eccentric Control Hamstrings?

Eccentric Control Hamstrings are a type of strength-training exercise that helps to prevent hamstring injuries. These exercises differ from traditional hamstring exercises, such as squats and lunges, in that they focus on lengthening the muscle while it’s being worked out rather than contracting it.

Eccentric control hamstring exercises can help reduce back pain by strengthening your hamstrings and improving their flexibility–which can lead to less strain on your lower back when you’re exercising or doing daily activities like walking up stairs or bending over to pick something up off the floor.

Benefits of Eccentric Control Hamstrings

Eccentric control hamstrings are an important part of a well-rounded exercise program. They can help you:

  • Strengthen your hamstrings, which will improve their ability to support your lower back and keep it aligned with your pelvis. This will help reduce back pain and improve mobility in the hips, knees, ankles and feet.
  • Increase range of motion in the hips and knees by strengthening these muscles so they’re less likely to tighten up on you when you’re doing activities like running or cycling that require a lot of flexion/extension at these joints (like pedaling).
  • Improve balance–especially when it comes to maintaining posture while standing on one foot!

Tips for Performing Eccentric Control Hamstrings

Eccentric control hamstrings are a great way to strengthen your muscles and prevent injury. But they’re also a bit tricky, so here are a few tips for getting started:

  • Start slow. You don’t want to jump into this exercise with too much weight or intensity right away–that can lead to injuries like torn muscles and tendons, which can take months or even years to recover from! Instead, start with just your body weight (or maybe 5 pounds) and move up slowly as you get more comfortable with the movement pattern.
  • Focus on form over quantity of reps when first learning this exercise; it’s better if you perform fewer repetitions correctly than many repetitions incorrectly! Once you’re comfortable performing eccentrics in general (and especially when using heavier weights), then it’s okay if some reps are not quite perfect–but always make sure that each rep is performed safely before moving onto another one.

How to Incorporate Eccentric Control Hamstrings Into Your Workout

  • Incorporate into a warm-up.
  • Use as a finisher.
  • Use as a main exercise on rotation

Variations of Eccentric Control Hamstrings

There are three variations of Eccentric Control Hamstrings I really like:

  • Hamstring Bridges. To perform them: lay on your back, bend your knees, dig your toes into the bed, lift your bottom, straighten one leg then the other
  • Hamstring Slides. To perform them: lay on your back, bend your knees, lift your bottom, straighten one leg then slide the other away with control
  • Single-leg Romanian Deadlifts. To perform them: stand on 1 leg, hinge forward at the hip, keep your knee straight, stretch your other leg backwards and reach down with the opposite hand

How to Progress Eccentric Control Hamstrings

To progress Eccentric Control Hamstrings, you can increase weight, reps, or add variations. For example:

  • Increase the weight
  • Increase the number of repetitions or sets
  • Add variations to keep things interesting and challenging!

In conclusion, my advice is don’t forget to train those hamstrings, if you do you’re much less likely to be in the clinic with me.

Thank you for taking time to read this and if you have any help with pain or injury please do not hesitate to get in touch

Thanks

Matt